There are 1 1 misunderstandings about fitness. People with heart disease are not suitable for this sport. Exercise can also help us get rid of fat. If we don't exercise for a long time, our physical function may decline. Some sports are not suitable for everyone. What are the benefits of sharing 1 1 misconceptions about fitness?
Fitness 1 1 Myth 1 Myth 1: In order to keep fit, you only need to exercise once or twice a week.
Fact: Exercising once or twice a week won't bring lasting returns to your health.
Sean, a sports scientist at Rutgers University? Arendt recently told Business Insider: "For a well-structured exercise plan, it is best to exercise at least three times a week."
"Strictly speaking, you should practice something every day, that is, you should exercise. Because we are more and more aware that sedentary will offset your sports performance. "
Myth 2: It is best to exercise in the morning.
Fact: there is no best time for exercise, any time is fine, as long as you can persist. Ideally, you should make fitness a daily habit, so if you like going to the gym at night, stick to it. If you like running in the morning, run in the morning.
No particular preference for time? Studies have pointed out that exercise after getting up in the morning can make the body burn more fat in one day and accelerate weight loss.
Myth 3: Ironing can turn fat into muscle.
Fact: Fat doesn't turn into muscle. Physiologically, these are two completely different tissues. Adipose tissue is sandwiched between skin and muscle, and it will also be wrapped around organs such as the heart.
Muscle tissue can be subdivided into three main types (smooth muscle, myocardium and skeletal muscle), which are distributed all over the body.
What iron can really do is to help you exercise the muscle tissue in and around adipose tissue. The best way to lose weight is to eat a healthy diet: vegetables, coarse grains, lean protein and healthy fats, such as olive oil and fish.
Myth 4: Solving puzzles and playing games are the best ways of "brain exercise".
Fact: According to many recent research conclusions, ordinary physical exercise seems to be better than any kind of brain games.
Two studies published last spring show that aerobic exercise can make your heart beat faster and sweat a lot, which has a significant and absolutely beneficial effect on your brain.
"Aerobic exercise is important for your heart and brain," wrote a recent blog of Harvard Medical School.
Myth 5: Exercise is the best way to lose weight.
Fact: If you want to lose weight, don't hypnotize yourself with "I can burn all the calories I eat". Experts say that slimming down mainly depends on obviously changing your eating habits.
Philip, a sports scientist at Texas State University? "Diet is much more important than exercise in losing weight," Stamford said.
Even so, regular exercise is an important part of any healthy lifestyle.
When it comes to improving mood, enhancing memory and preventing the brain from cognitive decline due to old age, researchers say that exercise may be the most accessible "panacea".
Myth 6: If you want six-pack ABS, do sit-ups.
Fact: Sit-ups can only be aimed at your abdominal muscles, while flat support needs your lateral, anterior and posterior muscles. So if you want to have strong core muscles, especially six-pack abdominal muscles, you need to exercise all these muscles.
"Sit-ups can only exercise a few muscle groups," wrote the author of the Harvard Health Beat newsletter.
"Through a dynamic exercise mode, a set of high-quality core muscle exercises will help strengthen the muscles of the entire core area you use every day."
Myth 7: Ironing is a man's sport.
Fact: Ironing is a good way to strengthen muscles, regardless of gender. However, on average, women produce less testosterone than men. Studies have shown that testosterone helps build muscles, so women are less likely to become muscular.
Myth 8: It takes at least two weeks to get out of shape.
Fact: If most people don't exercise regularly for a week, muscle tissue will begin to break down.
"If you take a complete rest and don't exercise for seven days, it's obvious that your muscles will decrease or begin to decrease," Arendt said. "Practice or lose."
Myth 9: Running a marathon is an ideal way to stay healthy.
Fact: Can't run the whole horse? It's okay. Even if you run less than 8 kilometers, long-distance running has many benefits.
Some benefits of running at high intensity for 5 to 10 minutes every day are the same as those of running for several hours continuously.
In fact, running for less than an hour a week (as long as they can run for a few minutes every day) brings similar benefits to heart health as running for more than three hours a week.
In addition, recent studies that have lasted for several years also show that short-term high-intensity training can bring the same health benefits as long-term endurance training, and it is also more interesting.
Myth 10: keeping a diet diary is very reliable in monitoring diet.
Fact: Even if we try to record our food intake and exercise, we often trust ourselves too much.
"People tend to overestimate their physical activity and underestimate their calorie intake," Stamford said.
"People always think that they practice more and eat less."
Myth 1 1: Sports drinks are the best drinks to replenish water after exercise.
Fact: Most sports drinks are sugar water.
On the contrary, experts recommend drinking boiled water and high-protein snacks to supplement energy, because research shows that supplementing protein after exercise helps to repair muscles.
1 1 misunderstanding about fitness 2 misunderstanding about fitness common sense
Some people have some misunderstandings about the concept of fitness. Here are some correct fitness methods that can be used for reference.
Regular physical exercise can promote human blood circulation, increase heart and lung vitality, enhance gastrointestinal peristalsis, promote metabolism, improve human immune function and endocrine function, resist the invasion of foreign viruses and bacteria, increase the number of T lymphocytes in the body, and make the vitality more vigorous and life longer.
Compared with anaerobic exercise, aerobic exercise can improve the oxygen-carrying capacity of human blood, promote the metabolism of various organs of the body, stimulate human potential, delay aging, help to lose weight and reduce blood fat, and have an auxiliary treatment effect on diabetes, hypertension, coronary heart disease and other lifestyle diseases.
The exercise we advocate refers to aerobic exercise with low intensity, long duration, regular rhythm and easy to master. Including various forms, such as jogging, brisk walking, dancing, skipping rope, climbing stairs, swimming, aerobics, Tai Ji Chuan, cycling, mountain climbing and so on. Adapt to a wide range of people, young people, middle-aged and elderly people can.
Including various forms, such as jogging, brisk walking, dancing and skipping rope.
Research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. No matter what kind of exercise you do, you can generally keep your heart rate within the range of (220 ~ age) × (60 ~ 80)% during exercise. There is also a saying that the heart rate should not exceed170-the actual age. You can engage in this kind of intense exercise 3 ~ 5 times a week, and insist on it for at least 20 ~ 30 minutes each time. The longer the better.
The main purpose of aerobic exercise is to make your heart beat faster, raise your heart rate, increase your vital capacity and exercise your heart and lungs. It is also called cardiovascular exercise in America. Aerobic exercise is one of the important means to consume energy and excess fat in the body. With the progress of society and the development of science and technology, the convenience of life and work is getting higher and higher. You can have a car when you go out, an elevator when you go upstairs and a sofa at home. You can learn about world events without leaving home, or you can work from home. The material supply is extremely rich, with more and more high-calorie diets and Europeanized diets. The occurrence of lifestyle diseases is increasing, the number of obese people is increasing year by year, there are more and more patients with cardiovascular and cerebrovascular diseases and diabetes, and more and more people are disabled and killed.
In order to prevent and treat so-called habitual diseases, besides using drugs, it is very important to have a correct lifestyle. The main experience is that proper exercise is an effective way to prevent and treat habitual diseases. It is aerobic exercise.
Through the misunderstanding of the above common sense of fitness, I hope to help friends who like fitness.